Mental effects of Exercise include:
- Enhanced cognitive function like learning, clarity, focus and memoryÂ
- Neuroprotection against aging and neurodegenerative diseases like Alzheimer’s and dementia
- Reduced symptoms of depression and anxiety
- Increased cerebral blood flow = reduces blood pressure
- Increased endorphins to improve mood and reduce stress
- Habit forming means neuroplasticity forms positive and healthy habits to keep you consistent and enjoying the benefits from exercise long term
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Keep it simple yet effective and focus on compound functional movements. These are movements that transfer to daily activities, and use several joints versus just one. Here are a few to get you going:
3 movements you can do anywhere:
Squats
Try sitting to a low bench for consistent depth
Push-ups
Start high like on a wall or bench when learning for full range of motion, then lower the plane
Running
Shuttle sprints, jogging, or jumping rope could be a substitute
One of the best ways to get your heart rate up and start to improve cardiovascular fitness is by using interval training. Set a timer for :20 and have it repeat 8 times. Alternate work and rest. Do that for each movement. (:20 work, :20 rest, x 8 each, for 24 rounds total.) This way, you can work at your own pace, gradually increase work capacity, and train your body to recover. When you’re starting, the main focus should be quality and moving well. Only once you’re consistent with that should you turn up the pace. Â
3 movements for the gym:
Split Squats
Hold some weights for added strength work.
Bent Over Rows
Use a barbell for bilateral work or a dumbbell for single arm rows.
Shoulder Press
Build your upper body and core by improving this lift.
Strength is the foundation on which everything else is built, so take your time to learn proper mechanics. Start with lighter weight and higher reps to focus on consistency and build muscle endurance. Over time, gradually decrease the reps and increase the weight, working towards heavy sets of 5’s, 3’s, doubles, or even singles for the advanced lifter. The rest between sets should be long enough to recover, but not so long that you cool down (think 3-5:00 for more intense sets). An effective dose for any ability would be 3 sets of 8 reps for each lift. Try to increase weight each set.
Remember: we tear down muscles when we workout, & they get stronger when they recover. So eat real foods, get good sleep, be consistent with your fitness, and your brain and body will reap the benefits.Â
– Coach Jenny
